Peter Attia MD239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. (PART I)
Episode Details
EPISODE INFO
- Released
- January 23, 2023
- Duration
- 2h 55m
- Channel
- Peter Attia MD
- Watch on YouTube
- ▶ Open ↗
EPISODE DESCRIPTION
Watch the full episode and view show notes here: http://bit.ly/3D2WluG Become a member to receive exclusive content: https://peterattiamd.com/subscribe/ Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/ Andy Galpin is a Professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes. In this episode, Andy sets the foundation for the conversation by discussing the anatomy, microanatomy, and physiology of the muscle, including explaining what it actually means to undergo hypertrophy of the muscle. He then explains the difference between power, strength, speed, and hypertrophy and how those differences relate to what's happening at the cellular level and the functional unit level. Additionally, he discusses energy sources for muscles, the importance of protein for muscle synthesis, the various types of muscle fibers, and the factors that determine one’s makeup of muscle fibers. Finally, Andy wraps the conversation with how he would design a program for an untrained person committed to adding muscle and functional strength for longevity. We discuss: 0:00:00 - Intro 0:00:08 - Andy’s path to expertise in exercise 0:07:09 - Contrasting strength, power, and force production and how they inform us about training for longevity 0:16:03 - Muscle energetics: Fuels that provide energy to muscles, and the importance of protein 0:29:34 - The structure and microanatomy of muscle, muscle fibers, and more 0:41:40 - Energy demands of skeletal muscle compared to other tissues in the body 0:51:37 - How a muscle contraction works and why it requires ATP 0:57:18 - Muscle fibers: modulation between fiber types with movement and changes in fibers with training and aging 1:07:56 - Andy’s study of twins demonstrating the difference in muscle fibers between a trained and untrained individual 1:18:36 - Microanatomy of fast-twitch and slow-twitch muscle fibers 1:31:15 - Factors that determine one’s makeup of muscle fibers and how adaptable they are with training 1:40:49 - Hypertrophy and what happens at the cellular level when a muscle grows 1:49:59 - How athletes quickly cut water weight and the rehydration process 2:01:48 - Different types of athletes 2:04:21 - Training advice for a hypothetical client who’s untrained and wants to add muscle and functional strength for longevity 2:09:10 - Changes in muscle and muscular function that occur with aging 2:15:51 - Training plan for the hypothetical client 2:30:51 - What drives muscle hypertrophy? 2:38:27 - How to properly incorporate isometric exercises into a workout 2:46:38 - Additional training tips: movement patterns, how to finish a workout, and more 2:50:13 - Ways to incorporate high heart rate exercise into a workout plan -------- About: The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more. Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life). Learn more: https://peterattiamd.com Connect with Peter on: Facebook: http://bit.ly/PeterAttiaMDFB Twitter: http://bit.ly/PeterAttiaMDTW Instagram: http://bit.ly/PeterAttiaMDIG Subscribe to The Drive: Apple Podcast: http://bit.ly/TheDriveApplePodcasts Overcast: http://bit.ly/TheDriveOvercast Spotify: http://bit.ly/TheDriveSpotify Google Podcasts: http://bit.ly/TheDriveGoogle Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.
SPEAKERS
Peter Attia
hostPhysician and host of The Drive podcast, focused on longevity and health.
Andy Galpin
guestExercise scientist and muscle physiologist (Ph.D.) specializing in strength training, muscle adaptation, and performance.
EPISODE SUMMARY
In this episode of Peter Attia MD, featuring Peter Attia and Andy Galpin, 239 ‒ The science of strength, muscle, and training for longevity | Andy Galpin, Ph.D. (PART I) explores galpin Explains Muscle Physiology and Strength Training Built for Longevity Galpin contrasts powerlifting, Olympic weightlifting, strongman, bodybuilding, CrossFit and track as different expressions of strength, power, endurance, size and speed, and argues these categories explain how to train.
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